For the purposes of this article, let’s pretend you like math. Now, if 3,500 calories equal one pound, how many calories do you need to shake off in order to lose five pounds? How about ten?

Don’t despair --It’s easier than you think. The 3,500 calories can come from food you cut from your diet or calories you burn off exercising. Here are 45 painless ways to burn or reduce calories. Choose a few and start tallying up. For every 3,500 calories you accumulate, you should’ve lost a pound. Cut 100 a day and it will take you a little over a month to lose a pound. Cut 250 a day and you will lose a pound every two weeks. Easy, right?

1. Keep a food diary. For a week, write down everything you eat and drink and how were you feeling when you did. Were you eating because you were truly hungry or out of boredom and stress? Did you eat in a hurry or did you enjoy the meal? A food diary can help you discover unhealthy patterns and give you clues on how to break them.

2. Eat smaller but more frequent meals. It boosts your metabolism and keeps hunger at bay, so you are less likely to overeat. Aim for five or six small meals instead of three large ones.

3. Drink water before a meal. Drink at least six glasses a day; eight would be great. Have an extra glass for every cup of coffee you drink, as caffeine dehydrates. Drink water when you feel hungry, since dehydration is often confused with hunger. If you feel the need for a snack, try having a glass of cold water first to see if the urge goes away. Calories saved for not having a snack: at least 150.

4. Sneak in activity into your daily life. Use the stairs for anything less than five floors up; walk the long way to the supermarket and then carry your bags home instead of taking a taxi; in your office, use the restroom in the floor above you. Every little thing counts. Burn 100 or more extra calories.

5. Avoid super sizing. A muffin should be the size of a large egg. A serving of pasta is about the size of your fist. One ounce of cheese equals four dice. Cut your portions by a third and you’ll be saving 50 to 200 calories on each meal.